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BoostcampPNG

Morning Grind

by Brinton Carlson
1 athletes joined

Program Description

(Cortisol-optimized · Glute focus · Intensified shoulders)

Program Overview

  • Level
    Intermediate
  • Goal
    Athletics, Bodybuilding
  • Equipment
    Full Gym
  • Program Length
    16 weeks
  • Time Per Workout
    90 minutes
  • Created
    Jan 14, 2026 08:42
  • Last Edited
    Jan 14, 2026 11:58
Muscle Engagement
Front
Back
MuscleSet
Front Delts
11.7%
Triceps
11.7%
Rear Delts
9.9%
Abs
8.7%
Middle Delts
8.4%
Upper Back
7.5%
Glutes
7.4%
Quadriceps
6.4%
Hamstrings
6.2%
Chest
6%
Lats
3.7%
Biceps
3.2%
Calves
2.3%
Lower Back
1.8%
Adductors
1.7%
Stretching
1.3%
Abductors
1%
Forearms
1%
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START THE PROGRAM
ON THE BOOSTCAMP APP FOR FREE
Scan QR Code to Download
AppleStore
GooglePlay
Star
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4.8 Stars with 10, 000+ Ratings
WEEK 1
WEEK 2
WEEK 3
WEEK 4
WEEK 5
WEEK 6
WEEK 7
WEEK 8
WEEK 9
WEEK 10
WEEK 11
WEEK 12
WEEK 13
WEEK 14
WEEK 15
WEEK 16
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Scapular Push Up
2
10 reps
-
4
Arm Circle
2
20 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Cable Crunch
4
12 reps
-
7
Ab Wheel
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
4
6 reps
-
9
Shoulder Press (Machine)
3
10 reps
-
10
Lateral Raise (Cable)
5
15 reps
-
11
Lateral Raise (Dumbbell)
3
20 reps
-
12
Rear Delt Fly (Machine)
4
20 reps
-
13
Incline Chest Press (Machine)
3
12 reps
-
14
Low-To-High Cable Fly
2
20 reps
-
15
Sauna
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Scapular Push Up
2
10 reps
-
4
Arm Circle
2
20 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Cable Crunch
4
12 reps
-
7
Ab Wheel
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
4
6 reps
-
9
Shoulder Press (Machine)
3
10 reps
-
10
Lateral Raise (Cable)
5
15 reps
-
11
Lateral Raise (Dumbbell)
3
20 reps
-
12
Rear Delt Fly (Machine)
4
20 reps
-
13
Incline Chest Press (Machine)
3
12 reps
-
14
Low-To-High Cable Fly
2
20 reps
-
15
Sauna
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Scapular Push Up
2
10 reps
-
4
Arm Circle
2
20 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Cable Crunch
4
12 reps
-
7
Ab Wheel
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
4
6 reps
-
9
Shoulder Press (Machine)
3
10 reps
-
10
Lateral Raise (Cable)
5
15 reps
-
11
Lateral Raise (Dumbbell)
3
20 reps
-
12
Rear Delt Fly (Machine)
4
20 reps
-
13
Incline Chest Press (Machine)
3
12 reps
-
14
Low-To-High Cable Fly
2
20 reps
-
15
Sauna
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Scapular Push Up
2
10 reps
-
4
Arm Circle
2
20 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Cable Crunch
4
12 reps
-
7
Ab Wheel
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
4
6 reps
-
9
Shoulder Press (Machine)
3
10 reps
-
10
Lateral Raise (Cable)
5
15 reps
-
11
Lateral Raise (Dumbbell)
3
20 reps
-
12
Rear Delt Fly (Machine)
4
20 reps
-
13
Incline Chest Press (Machine)
3
12 reps
-
14
Low-To-High Cable Fly
2
20 reps
-
15
Sauna
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Scapular Push Up
2
10 reps
-
4
Arm Circle
2
20 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Cable Crunch
4
12 reps
-
7
Ab Wheel
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
4
6 reps
-
9
Shoulder Press (Machine)
3
10 reps
-
10
Lateral Raise (Cable)
5
15 reps
-
11
Lateral Raise (Dumbbell)
3
20 reps
-
12
Rear Delt Fly (Machine)
4
20 reps
-
13
Incline Chest Press (Machine)
3
12 reps
-
14
Low-To-High Cable Fly
2
20 reps
-
15
Sauna
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Scapular Push Up
2
10 reps
-
4
Arm Circle
2
20 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Cable Crunch
4
12 reps
-
7
Ab Wheel
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
4
6 reps
-
9
Shoulder Press (Machine)
3
10 reps
-
10
Lateral Raise (Cable)
5
15 reps
-
11
Lateral Raise (Dumbbell)
3
20 reps
-
12
Rear Delt Fly (Machine)
4
20 reps
-
13
Incline Chest Press (Machine)
3
12 reps
-
14
Low-To-High Cable Fly
2
20 reps
-
15
Sauna
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Scapular Push Up
2
10 reps
-
4
Arm Circle
2
20 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Cable Crunch
4
12 reps
-
7
Ab Wheel
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
4
6 reps
-
9
Shoulder Press (Machine)
3
10 reps
-
10
Lateral Raise (Cable)
5
15 reps
-
11
Lateral Raise (Dumbbell)
3
20 reps
-
12
Rear Delt Fly (Machine)
4
20 reps
-
13
Incline Chest Press (Machine)
3
12 reps
-
14
Low-To-High Cable Fly
2
20 reps
-
15
Sauna
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Scapular Push Up
2
10 reps
-
4
Arm Circle
2
20 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Cable Crunch
4
12 reps
-
7
Ab Wheel
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
4
6 reps
-
9
Shoulder Press (Machine)
3
10 reps
-
10
Lateral Raise (Cable)
5
15 reps
-
11
Lateral Raise (Dumbbell)
3
20 reps
-
12
Rear Delt Fly (Machine)
4
20 reps
-
13
Incline Chest Press (Machine)
3
12 reps
-
14
Low-To-High Cable Fly
2
20 reps
-
15
Sauna
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Scapular Push Up
2
10 reps
-
4
Arm Circle
2
20 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Cable Crunch
4
12 reps
-
7
Ab Wheel
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
4
6 reps
-
9
Shoulder Press (Machine)
3
10 reps
-
10
Lateral Raise (Cable)
5
15 reps
-
11
Lateral Raise (Dumbbell)
3
20 reps
-
12
Rear Delt Fly (Machine)
4
20 reps
-
13
Incline Chest Press (Machine)
3
12 reps
-
14
Low-To-High Cable Fly
2
20 reps
-
15
Sauna
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Scapular Push Up
2
10 reps
-
4
Arm Circle
2
20 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Cable Crunch
4
12 reps
-
7
Ab Wheel
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
4
6 reps
-
9
Shoulder Press (Machine)
3
10 reps
-
10
Lateral Raise (Cable)
5
15 reps
-
11
Lateral Raise (Dumbbell)
3
20 reps
-
12
Rear Delt Fly (Machine)
4
20 reps
-
13
Incline Chest Press (Machine)
3
12 reps
-
14
Low-To-High Cable Fly
2
20 reps
-
15
Sauna
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Scapular Push Up
2
10 reps
-
4
Arm Circle
2
20 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Cable Crunch
4
12 reps
-
7
Ab Wheel
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
4
6 reps
-
9
Shoulder Press (Machine)
3
10 reps
-
10
Lateral Raise (Cable)
5
15 reps
-
11
Lateral Raise (Dumbbell)
3
20 reps
-
12
Rear Delt Fly (Machine)
4
20 reps
-
13
Incline Chest Press (Machine)
3
12 reps
-
14
Low-To-High Cable Fly
2
20 reps
-
15
Sauna
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Scapular Push Up
2
10 reps
-
4
Arm Circle
2
20 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Cable Crunch
4
12 reps
-
7
Ab Wheel
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
4
6 reps
-
9
Shoulder Press (Machine)
3
10 reps
-
10
Lateral Raise (Cable)
5
15 reps
-
11
Lateral Raise (Dumbbell)
3
20 reps
-
12
Rear Delt Fly (Machine)
4
20 reps
-
13
Incline Chest Press (Machine)
3
12 reps
-
14
Low-To-High Cable Fly
2
20 reps
-
15
Sauna
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Scapular Push Up
2
10 reps
-
4
Arm Circle
2
20 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Cable Crunch
4
12 reps
-
7
Ab Wheel
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
4
6 reps
-
9
Shoulder Press (Machine)
3
10 reps
-
10
Lateral Raise (Cable)
5
15 reps
-
11
Lateral Raise (Dumbbell)
3
20 reps
-
12
Rear Delt Fly (Machine)
4
20 reps
-
13
Incline Chest Press (Machine)
3
12 reps
-
14
Low-To-High Cable Fly
2
20 reps
-
15
Sauna
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Scapular Push Up
2
10 reps
-
4
Arm Circle
2
20 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Cable Crunch
4
12 reps
-
7
Ab Wheel
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
4
6 reps
-
9
Shoulder Press (Machine)
3
10 reps
-
10
Lateral Raise (Cable)
5
15 reps
-
11
Lateral Raise (Dumbbell)
3
20 reps
-
12
Rear Delt Fly (Machine)
4
20 reps
-
13
Incline Chest Press (Machine)
3
12 reps
-
14
Low-To-High Cable Fly
2
20 reps
-
15
Sauna
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Scapular Push Up
2
10 reps
-
4
Arm Circle
2
20 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Cable Crunch
4
12 reps
-
7
Ab Wheel
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
4
6 reps
-
9
Shoulder Press (Machine)
3
10 reps
-
10
Lateral Raise (Cable)
5
15 reps
-
11
Lateral Raise (Dumbbell)
3
20 reps
-
12
Rear Delt Fly (Machine)
4
20 reps
-
13
Incline Chest Press (Machine)
3
12 reps
-
14
Low-To-High Cable Fly
2
20 reps
-
15
Sauna
1
15 mins
-
Day 1
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Scapular Push Up
2
10 reps
-
4
Arm Circle
2
20 reps
-
5
Hanging Leg Raise
3
12 reps
-
6
Cable Crunch
4
12 reps
-
7
Ab Wheel
3
10 reps
-
8
Seated Overhead Press (Dumbbell)
4
6 reps
-
9
Shoulder Press (Machine)
3
10 reps
-
10
Lateral Raise (Cable)
5
15 reps
-
11
Lateral Raise (Dumbbell)
3
20 reps
-
12
Rear Delt Fly (Machine)
4
20 reps
-
13
Incline Chest Press (Machine)
3
12 reps
-
14
Low-To-High Cable Fly
2
20 reps
-
15
Sauna
1
15 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Hip Circles
2
10 reps
-
3
Ankle Rocker
2
10 reps
-
4
Bodyweight Split Squats
2
8 reps
-
5
Hack Squat
4
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Single Leg Press
3
12 reps
-
8
Hip Thrust (Barbell)
4
10 reps
-
9
Step Down
2
10 reps
-
10
Hip Abductor (Machine)
3
12 reps
-
11
Hip Adductor (Machine)
3
12 reps
-
12
Sauna
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Hip Circles
2
10 reps
-
3
Ankle Rocker
2
10 reps
-
4
Bodyweight Split Squats
2
8 reps
-
5
Hack Squat
4
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Single Leg Press
3
12 reps
-
8
Hip Thrust (Barbell)
4
10 reps
-
9
Step Down
2
10 reps
-
10
Hip Abductor (Machine)
3
12 reps
-
11
Hip Adductor (Machine)
3
12 reps
-
12
Sauna
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Hip Circles
2
10 reps
-
3
Ankle Rocker
2
10 reps
-
4
Bodyweight Split Squats
2
8 reps
-
5
Hack Squat
4
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Single Leg Press
3
12 reps
-
8
Hip Thrust (Barbell)
4
10 reps
-
9
Step Down
2
10 reps
-
10
Hip Abductor (Machine)
3
12 reps
-
11
Hip Adductor (Machine)
3
12 reps
-
12
Sauna
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Hip Circles
2
10 reps
-
3
Ankle Rocker
2
10 reps
-
4
Bodyweight Split Squats
2
8 reps
-
5
Hack Squat
4
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Single Leg Press
3
12 reps
-
8
Hip Thrust (Barbell)
4
10 reps
-
9
Step Down
2
10 reps
-
10
Hip Abductor (Machine)
3
12 reps
-
11
Hip Adductor (Machine)
3
12 reps
-
12
Sauna
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Hip Circles
2
10 reps
-
3
Ankle Rocker
2
10 reps
-
4
Bodyweight Split Squats
2
8 reps
-
5
Hack Squat
4
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Single Leg Press
3
12 reps
-
8
Hip Thrust (Barbell)
4
10 reps
-
9
Step Down
2
10 reps
-
10
Hip Abductor (Machine)
3
12 reps
-
11
Hip Adductor (Machine)
3
12 reps
-
12
Sauna
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Hip Circles
2
10 reps
-
3
Ankle Rocker
2
10 reps
-
4
Bodyweight Split Squats
2
8 reps
-
5
Hack Squat
4
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Single Leg Press
3
12 reps
-
8
Hip Thrust (Barbell)
4
10 reps
-
9
Step Down
2
10 reps
-
10
Hip Abductor (Machine)
3
12 reps
-
11
Hip Adductor (Machine)
3
12 reps
-
12
Sauna
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Hip Circles
2
10 reps
-
3
Ankle Rocker
2
10 reps
-
4
Bodyweight Split Squats
2
8 reps
-
5
Hack Squat
4
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Single Leg Press
3
12 reps
-
8
Hip Thrust (Barbell)
4
10 reps
-
9
Step Down
2
10 reps
-
10
Hip Abductor (Machine)
3
12 reps
-
11
Hip Adductor (Machine)
3
12 reps
-
12
Sauna
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Hip Circles
2
10 reps
-
3
Ankle Rocker
2
10 reps
-
4
Bodyweight Split Squats
2
8 reps
-
5
Hack Squat
4
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Single Leg Press
3
12 reps
-
8
Hip Thrust (Barbell)
4
10 reps
-
9
Step Down
2
10 reps
-
10
Hip Abductor (Machine)
3
12 reps
-
11
Hip Adductor (Machine)
3
12 reps
-
12
Sauna
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Hip Circles
2
10 reps
-
3
Ankle Rocker
2
10 reps
-
4
Bodyweight Split Squats
2
8 reps
-
5
Hack Squat
4
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Single Leg Press
3
12 reps
-
8
Hip Thrust (Barbell)
4
10 reps
-
9
Step Down
2
10 reps
-
10
Hip Abductor (Machine)
3
12 reps
-
11
Hip Adductor (Machine)
3
12 reps
-
12
Sauna
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Hip Circles
2
10 reps
-
3
Ankle Rocker
2
10 reps
-
4
Bodyweight Split Squats
2
8 reps
-
5
Hack Squat
4
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Single Leg Press
3
12 reps
-
8
Hip Thrust (Barbell)
4
10 reps
-
9
Step Down
2
10 reps
-
10
Hip Abductor (Machine)
3
12 reps
-
11
Hip Adductor (Machine)
3
12 reps
-
12
Sauna
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Hip Circles
2
10 reps
-
3
Ankle Rocker
2
10 reps
-
4
Bodyweight Split Squats
2
8 reps
-
5
Hack Squat
4
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Single Leg Press
3
12 reps
-
8
Hip Thrust (Barbell)
4
10 reps
-
9
Step Down
2
10 reps
-
10
Hip Abductor (Machine)
3
12 reps
-
11
Hip Adductor (Machine)
3
12 reps
-
12
Sauna
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Hip Circles
2
10 reps
-
3
Ankle Rocker
2
10 reps
-
4
Bodyweight Split Squats
2
8 reps
-
5
Hack Squat
4
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Single Leg Press
3
12 reps
-
8
Hip Thrust (Barbell)
4
10 reps
-
9
Step Down
2
10 reps
-
10
Hip Abductor (Machine)
3
12 reps
-
11
Hip Adductor (Machine)
3
12 reps
-
12
Sauna
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Hip Circles
2
10 reps
-
3
Ankle Rocker
2
10 reps
-
4
Bodyweight Split Squats
2
8 reps
-
5
Hack Squat
4
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Single Leg Press
3
12 reps
-
8
Hip Thrust (Barbell)
4
10 reps
-
9
Step Down
2
10 reps
-
10
Hip Abductor (Machine)
3
12 reps
-
11
Hip Adductor (Machine)
3
12 reps
-
12
Sauna
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Hip Circles
2
10 reps
-
3
Ankle Rocker
2
10 reps
-
4
Bodyweight Split Squats
2
8 reps
-
5
Hack Squat
4
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Single Leg Press
3
12 reps
-
8
Hip Thrust (Barbell)
4
10 reps
-
9
Step Down
2
10 reps
-
10
Hip Abductor (Machine)
3
12 reps
-
11
Hip Adductor (Machine)
3
12 reps
-
12
Sauna
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Hip Circles
2
10 reps
-
3
Ankle Rocker
2
10 reps
-
4
Bodyweight Split Squats
2
8 reps
-
5
Hack Squat
4
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Single Leg Press
3
12 reps
-
8
Hip Thrust (Barbell)
4
10 reps
-
9
Step Down
2
10 reps
-
10
Hip Abductor (Machine)
3
12 reps
-
11
Hip Adductor (Machine)
3
12 reps
-
12
Sauna
1
10 mins
-
Day 2
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Hip Circles
2
10 reps
-
3
Ankle Rocker
2
10 reps
-
4
Bodyweight Split Squats
2
8 reps
-
5
Hack Squat
4
8 reps
-
6
Bulgarian Split Squat (Dumbbell)
3
8 reps
-
7
Single Leg Press
3
12 reps
-
8
Hip Thrust (Barbell)
4
10 reps
-
9
Step Down
2
10 reps
-
10
Hip Abductor (Machine)
3
12 reps
-
11
Hip Adductor (Machine)
3
12 reps
-
12
Sauna
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rower
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Scapular Push Up
2
10 reps
-
4
Straight Arm Pulldown
1
12 reps
-
5
Decline Crunch (Weighted)
3
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Single Arm Iso Row
4
10 reps
-
8
Cable Low Row
3
10 reps
-
9
Straight Arm Pulldown
3
15 reps
-
10
Rear Delt Fly (Cable)
3
15 reps
-
11
Face Pull
3
15 reps
-
12
Sauna
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rower
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Scapular Push Up
2
10 reps
-
4
Straight Arm Pulldown
1
12 reps
-
5
Decline Crunch (Weighted)
3
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Single Arm Iso Row
4
10 reps
-
8
Cable Low Row
3
10 reps
-
9
Straight Arm Pulldown
3
15 reps
-
10
Rear Delt Fly (Cable)
3
15 reps
-
11
Face Pull
3
15 reps
-
12
Sauna
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rower
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Scapular Push Up
2
10 reps
-
4
Straight Arm Pulldown
1
12 reps
-
5
Decline Crunch (Weighted)
3
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Single Arm Iso Row
4
10 reps
-
8
Cable Low Row
3
10 reps
-
9
Straight Arm Pulldown
3
15 reps
-
10
Rear Delt Fly (Cable)
3
15 reps
-
11
Face Pull
3
15 reps
-
12
Sauna
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rower
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Scapular Push Up
2
10 reps
-
4
Straight Arm Pulldown
1
12 reps
-
5
Decline Crunch (Weighted)
3
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Single Arm Iso Row
4
10 reps
-
8
Cable Low Row
3
10 reps
-
9
Straight Arm Pulldown
3
15 reps
-
10
Rear Delt Fly (Cable)
3
15 reps
-
11
Face Pull
3
15 reps
-
12
Sauna
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rower
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Scapular Push Up
2
10 reps
-
4
Straight Arm Pulldown
1
12 reps
-
5
Decline Crunch (Weighted)
3
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Single Arm Iso Row
4
10 reps
-
8
Cable Low Row
3
10 reps
-
9
Straight Arm Pulldown
3
15 reps
-
10
Rear Delt Fly (Cable)
3
15 reps
-
11
Face Pull
3
15 reps
-
12
Sauna
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rower
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Scapular Push Up
2
10 reps
-
4
Straight Arm Pulldown
1
12 reps
-
5
Decline Crunch (Weighted)
3
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Single Arm Iso Row
4
10 reps
-
8
Cable Low Row
3
10 reps
-
9
Straight Arm Pulldown
3
15 reps
-
10
Rear Delt Fly (Cable)
3
15 reps
-
11
Face Pull
3
15 reps
-
12
Sauna
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rower
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Scapular Push Up
2
10 reps
-
4
Straight Arm Pulldown
1
12 reps
-
5
Decline Crunch (Weighted)
3
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Single Arm Iso Row
4
10 reps
-
8
Cable Low Row
3
10 reps
-
9
Straight Arm Pulldown
3
15 reps
-
10
Rear Delt Fly (Cable)
3
15 reps
-
11
Face Pull
3
15 reps
-
12
Sauna
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rower
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Scapular Push Up
2
10 reps
-
4
Straight Arm Pulldown
1
12 reps
-
5
Decline Crunch (Weighted)
3
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Single Arm Iso Row
4
10 reps
-
8
Cable Low Row
3
10 reps
-
9
Straight Arm Pulldown
3
15 reps
-
10
Rear Delt Fly (Cable)
3
15 reps
-
11
Face Pull
3
15 reps
-
12
Sauna
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rower
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Scapular Push Up
2
10 reps
-
4
Straight Arm Pulldown
1
12 reps
-
5
Decline Crunch (Weighted)
3
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Single Arm Iso Row
4
10 reps
-
8
Cable Low Row
3
10 reps
-
9
Straight Arm Pulldown
3
15 reps
-
10
Rear Delt Fly (Cable)
3
15 reps
-
11
Face Pull
3
15 reps
-
12
Sauna
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rower
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Scapular Push Up
2
10 reps
-
4
Straight Arm Pulldown
1
12 reps
-
5
Decline Crunch (Weighted)
3
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Single Arm Iso Row
4
10 reps
-
8
Cable Low Row
3
10 reps
-
9
Straight Arm Pulldown
3
15 reps
-
10
Rear Delt Fly (Cable)
3
15 reps
-
11
Face Pull
3
15 reps
-
12
Sauna
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rower
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Scapular Push Up
2
10 reps
-
4
Straight Arm Pulldown
1
12 reps
-
5
Decline Crunch (Weighted)
3
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Single Arm Iso Row
4
10 reps
-
8
Cable Low Row
3
10 reps
-
9
Straight Arm Pulldown
3
15 reps
-
10
Rear Delt Fly (Cable)
3
15 reps
-
11
Face Pull
3
15 reps
-
12
Sauna
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rower
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Scapular Push Up
2
10 reps
-
4
Straight Arm Pulldown
1
12 reps
-
5
Decline Crunch (Weighted)
3
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Single Arm Iso Row
4
10 reps
-
8
Cable Low Row
3
10 reps
-
9
Straight Arm Pulldown
3
15 reps
-
10
Rear Delt Fly (Cable)
3
15 reps
-
11
Face Pull
3
15 reps
-
12
Sauna
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rower
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Scapular Push Up
2
10 reps
-
4
Straight Arm Pulldown
1
12 reps
-
5
Decline Crunch (Weighted)
3
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Single Arm Iso Row
4
10 reps
-
8
Cable Low Row
3
10 reps
-
9
Straight Arm Pulldown
3
15 reps
-
10
Rear Delt Fly (Cable)
3
15 reps
-
11
Face Pull
3
15 reps
-
12
Sauna
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rower
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Scapular Push Up
2
10 reps
-
4
Straight Arm Pulldown
1
12 reps
-
5
Decline Crunch (Weighted)
3
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Single Arm Iso Row
4
10 reps
-
8
Cable Low Row
3
10 reps
-
9
Straight Arm Pulldown
3
15 reps
-
10
Rear Delt Fly (Cable)
3
15 reps
-
11
Face Pull
3
15 reps
-
12
Sauna
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rower
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Scapular Push Up
2
10 reps
-
4
Straight Arm Pulldown
1
12 reps
-
5
Decline Crunch (Weighted)
3
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Single Arm Iso Row
4
10 reps
-
8
Cable Low Row
3
10 reps
-
9
Straight Arm Pulldown
3
15 reps
-
10
Rear Delt Fly (Cable)
3
15 reps
-
11
Face Pull
3
15 reps
-
12
Sauna
1
10 mins
-
Day 3
#
Exercise
Sets
Reps
Intensity
1
Rower
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Scapular Push Up
2
10 reps
-
4
Straight Arm Pulldown
1
12 reps
-
5
Decline Crunch (Weighted)
3
12 reps
-
6
Hanging Leg Raise
3
15 reps
-
7
Single Arm Iso Row
4
10 reps
-
8
Cable Low Row
3
10 reps
-
9
Straight Arm Pulldown
3
15 reps
-
10
Rear Delt Fly (Cable)
3
15 reps
-
11
Face Pull
3
15 reps
-
12
Sauna
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Chest Fly (Band)
2
15 reps
-
3
Scapular Push Up
1
10 reps
-
4
Incline Bench Press (Dumbbell)
1
4
12 reps
8 reps
RPE 1
-
5
Chest Press (Machine)
4
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
Dip (Bodyweight)
2
15 reps
-
8
Lateral Raise (Machine)
2
20 reps
-
9
Single Arm Rear Delt Fly (Cable)
2
20 reps
-
10
Sauna
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Chest Fly (Band)
2
15 reps
-
3
Scapular Push Up
1
10 reps
-
4
Incline Bench Press (Dumbbell)
1
4
12 reps
8 reps
RPE 1
-
5
Chest Press (Machine)
4
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
Dip (Bodyweight)
2
15 reps
-
8
Lateral Raise (Machine)
2
20 reps
-
9
Single Arm Rear Delt Fly (Cable)
2
20 reps
-
10
Sauna
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Chest Fly (Band)
2
15 reps
-
3
Scapular Push Up
1
10 reps
-
4
Incline Bench Press (Dumbbell)
1
4
12 reps
8 reps
RPE 1
-
5
Chest Press (Machine)
4
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
Dip (Bodyweight)
2
15 reps
-
8
Lateral Raise (Machine)
2
20 reps
-
9
Single Arm Rear Delt Fly (Cable)
2
20 reps
-
10
Sauna
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Chest Fly (Band)
2
15 reps
-
3
Scapular Push Up
1
10 reps
-
4
Incline Bench Press (Dumbbell)
1
4
12 reps
8 reps
RPE 1
-
5
Chest Press (Machine)
4
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
Dip (Bodyweight)
2
15 reps
-
8
Lateral Raise (Machine)
2
20 reps
-
9
Single Arm Rear Delt Fly (Cable)
2
20 reps
-
10
Sauna
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Chest Fly (Band)
2
15 reps
-
3
Scapular Push Up
1
10 reps
-
4
Incline Bench Press (Dumbbell)
1
4
12 reps
8 reps
RPE 1
-
5
Chest Press (Machine)
4
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
Dip (Bodyweight)
2
15 reps
-
8
Lateral Raise (Machine)
2
20 reps
-
9
Single Arm Rear Delt Fly (Cable)
2
20 reps
-
10
Sauna
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Chest Fly (Band)
2
15 reps
-
3
Scapular Push Up
1
10 reps
-
4
Incline Bench Press (Dumbbell)
1
4
12 reps
8 reps
RPE 1
-
5
Chest Press (Machine)
4
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
Dip (Bodyweight)
2
15 reps
-
8
Lateral Raise (Machine)
2
20 reps
-
9
Single Arm Rear Delt Fly (Cable)
2
20 reps
-
10
Sauna
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Chest Fly (Band)
2
15 reps
-
3
Scapular Push Up
1
10 reps
-
4
Incline Bench Press (Dumbbell)
1
4
12 reps
8 reps
RPE 1
-
5
Chest Press (Machine)
4
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
Dip (Bodyweight)
2
15 reps
-
8
Lateral Raise (Machine)
2
20 reps
-
9
Single Arm Rear Delt Fly (Cable)
2
20 reps
-
10
Sauna
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Chest Fly (Band)
2
15 reps
-
3
Scapular Push Up
1
10 reps
-
4
Incline Bench Press (Dumbbell)
1
4
12 reps
8 reps
RPE 1
-
5
Chest Press (Machine)
4
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
Dip (Bodyweight)
2
15 reps
-
8
Lateral Raise (Machine)
2
20 reps
-
9
Single Arm Rear Delt Fly (Cable)
2
20 reps
-
10
Sauna
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Chest Fly (Band)
2
15 reps
-
3
Scapular Push Up
1
10 reps
-
4
Incline Bench Press (Dumbbell)
1
4
12 reps
8 reps
RPE 1
-
5
Chest Press (Machine)
4
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
Dip (Bodyweight)
2
15 reps
-
8
Lateral Raise (Machine)
2
20 reps
-
9
Single Arm Rear Delt Fly (Cable)
2
20 reps
-
10
Sauna
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Chest Fly (Band)
2
15 reps
-
3
Scapular Push Up
1
10 reps
-
4
Incline Bench Press (Dumbbell)
1
4
12 reps
8 reps
RPE 1
-
5
Chest Press (Machine)
4
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
Dip (Bodyweight)
2
15 reps
-
8
Lateral Raise (Machine)
2
20 reps
-
9
Single Arm Rear Delt Fly (Cable)
2
20 reps
-
10
Sauna
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Chest Fly (Band)
2
15 reps
-
3
Scapular Push Up
1
10 reps
-
4
Incline Bench Press (Dumbbell)
1
4
12 reps
8 reps
RPE 1
-
5
Chest Press (Machine)
4
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
Dip (Bodyweight)
2
15 reps
-
8
Lateral Raise (Machine)
2
20 reps
-
9
Single Arm Rear Delt Fly (Cable)
2
20 reps
-
10
Sauna
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Chest Fly (Band)
2
15 reps
-
3
Scapular Push Up
1
10 reps
-
4
Incline Bench Press (Dumbbell)
1
4
12 reps
8 reps
RPE 1
-
5
Chest Press (Machine)
4
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
Dip (Bodyweight)
2
15 reps
-
8
Lateral Raise (Machine)
2
20 reps
-
9
Single Arm Rear Delt Fly (Cable)
2
20 reps
-
10
Sauna
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Chest Fly (Band)
2
15 reps
-
3
Scapular Push Up
1
10 reps
-
4
Incline Bench Press (Dumbbell)
1
4
12 reps
8 reps
RPE 1
-
5
Chest Press (Machine)
4
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
Dip (Bodyweight)
2
15 reps
-
8
Lateral Raise (Machine)
2
20 reps
-
9
Single Arm Rear Delt Fly (Cable)
2
20 reps
-
10
Sauna
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Chest Fly (Band)
2
15 reps
-
3
Scapular Push Up
1
10 reps
-
4
Incline Bench Press (Dumbbell)
1
4
12 reps
8 reps
RPE 1
-
5
Chest Press (Machine)
4
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
Dip (Bodyweight)
2
15 reps
-
8
Lateral Raise (Machine)
2
20 reps
-
9
Single Arm Rear Delt Fly (Cable)
2
20 reps
-
10
Sauna
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Chest Fly (Band)
2
15 reps
-
3
Scapular Push Up
1
10 reps
-
4
Incline Bench Press (Dumbbell)
1
4
12 reps
8 reps
RPE 1
-
5
Chest Press (Machine)
4
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
Dip (Bodyweight)
2
15 reps
-
8
Lateral Raise (Machine)
2
20 reps
-
9
Single Arm Rear Delt Fly (Cable)
2
20 reps
-
10
Sauna
1
10 mins
-
Day 4
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Chest Fly (Band)
2
15 reps
-
3
Scapular Push Up
1
10 reps
-
4
Incline Bench Press (Dumbbell)
1
4
12 reps
8 reps
RPE 1
-
5
Chest Press (Machine)
4
12 reps
-
6
Chest Fly (Cable)
3
15 reps
-
7
Dip (Bodyweight)
2
15 reps
-
8
Lateral Raise (Machine)
2
20 reps
-
9
Single Arm Rear Delt Fly (Cable)
2
20 reps
-
10
Sauna
1
10 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rower
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Lateral Raise (Dumbbell)
1
15 reps
RPE 1
4
Push Up
1
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Lateral Raise (Cable)
4
20 reps
-
7
Lateral Raise 21s (Dumbbell)
2
21 reps
-
8
Face Pull
3
15 reps
-
9
Bicep Curl (EZ Bar)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
12 reps
-
11
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rower
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Lateral Raise (Dumbbell)
1
15 reps
RPE 1
4
Push Up
1
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Lateral Raise (Cable)
4
20 reps
-
7
Lateral Raise 21s (Dumbbell)
2
21 reps
-
8
Face Pull
3
15 reps
-
9
Bicep Curl (EZ Bar)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
12 reps
-
11
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rower
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Lateral Raise (Dumbbell)
1
15 reps
RPE 1
4
Push Up
1
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Lateral Raise (Cable)
4
20 reps
-
7
Lateral Raise 21s (Dumbbell)
2
21 reps
-
8
Face Pull
3
15 reps
-
9
Bicep Curl (EZ Bar)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
12 reps
-
11
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rower
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Lateral Raise (Dumbbell)
1
15 reps
RPE 1
4
Push Up
1
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Lateral Raise (Cable)
4
20 reps
-
7
Lateral Raise 21s (Dumbbell)
2
21 reps
-
8
Face Pull
3
15 reps
-
9
Bicep Curl (EZ Bar)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
12 reps
-
11
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rower
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Lateral Raise (Dumbbell)
1
15 reps
RPE 1
4
Push Up
1
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Lateral Raise (Cable)
4
20 reps
-
7
Lateral Raise 21s (Dumbbell)
2
21 reps
-
8
Face Pull
3
15 reps
-
9
Bicep Curl (EZ Bar)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
12 reps
-
11
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rower
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Lateral Raise (Dumbbell)
1
15 reps
RPE 1
4
Push Up
1
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Lateral Raise (Cable)
4
20 reps
-
7
Lateral Raise 21s (Dumbbell)
2
21 reps
-
8
Face Pull
3
15 reps
-
9
Bicep Curl (EZ Bar)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
12 reps
-
11
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rower
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Lateral Raise (Dumbbell)
1
15 reps
RPE 1
4
Push Up
1
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Lateral Raise (Cable)
4
20 reps
-
7
Lateral Raise 21s (Dumbbell)
2
21 reps
-
8
Face Pull
3
15 reps
-
9
Bicep Curl (EZ Bar)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
12 reps
-
11
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rower
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Lateral Raise (Dumbbell)
1
15 reps
RPE 1
4
Push Up
1
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Lateral Raise (Cable)
4
20 reps
-
7
Lateral Raise 21s (Dumbbell)
2
21 reps
-
8
Face Pull
3
15 reps
-
9
Bicep Curl (EZ Bar)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
12 reps
-
11
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rower
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Lateral Raise (Dumbbell)
1
15 reps
RPE 1
4
Push Up
1
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Lateral Raise (Cable)
4
20 reps
-
7
Lateral Raise 21s (Dumbbell)
2
21 reps
-
8
Face Pull
3
15 reps
-
9
Bicep Curl (EZ Bar)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
12 reps
-
11
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rower
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Lateral Raise (Dumbbell)
1
15 reps
RPE 1
4
Push Up
1
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Lateral Raise (Cable)
4
20 reps
-
7
Lateral Raise 21s (Dumbbell)
2
21 reps
-
8
Face Pull
3
15 reps
-
9
Bicep Curl (EZ Bar)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
12 reps
-
11
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rower
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Lateral Raise (Dumbbell)
1
15 reps
RPE 1
4
Push Up
1
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Lateral Raise (Cable)
4
20 reps
-
7
Lateral Raise 21s (Dumbbell)
2
21 reps
-
8
Face Pull
3
15 reps
-
9
Bicep Curl (EZ Bar)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
12 reps
-
11
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rower
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Lateral Raise (Dumbbell)
1
15 reps
RPE 1
4
Push Up
1
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Lateral Raise (Cable)
4
20 reps
-
7
Lateral Raise 21s (Dumbbell)
2
21 reps
-
8
Face Pull
3
15 reps
-
9
Bicep Curl (EZ Bar)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
12 reps
-
11
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rower
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Lateral Raise (Dumbbell)
1
15 reps
RPE 1
4
Push Up
1
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Lateral Raise (Cable)
4
20 reps
-
7
Lateral Raise 21s (Dumbbell)
2
21 reps
-
8
Face Pull
3
15 reps
-
9
Bicep Curl (EZ Bar)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
12 reps
-
11
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rower
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Lateral Raise (Dumbbell)
1
15 reps
RPE 1
4
Push Up
1
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Lateral Raise (Cable)
4
20 reps
-
7
Lateral Raise 21s (Dumbbell)
2
21 reps
-
8
Face Pull
3
15 reps
-
9
Bicep Curl (EZ Bar)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
12 reps
-
11
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rower
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Lateral Raise (Dumbbell)
1
15 reps
RPE 1
4
Push Up
1
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Lateral Raise (Cable)
4
20 reps
-
7
Lateral Raise 21s (Dumbbell)
2
21 reps
-
8
Face Pull
3
15 reps
-
9
Bicep Curl (EZ Bar)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
12 reps
-
11
Sauna
1
15 mins
-
Day 5
#
Exercise
Sets
Reps
Intensity
1
Rower
1
5 mins
-
2
Band Pull Apart
2
20 reps
-
3
Lateral Raise (Dumbbell)
1
15 reps
RPE 1
4
Push Up
1
10 reps
-
5
Shoulder Press (Machine)
3
10 reps
-
6
Lateral Raise (Cable)
4
20 reps
-
7
Lateral Raise 21s (Dumbbell)
2
21 reps
-
8
Face Pull
3
15 reps
-
9
Bicep Curl (EZ Bar)
3
10 reps
-
10
Tricep Pushdown (Cable)
3
12 reps
-
11
Sauna
1
15 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Hip Openers
2
10 reps
-
3
Squat (Bodyweight)
1
15 reps
-
4
Single Arm Kettlebell Swing
2
15 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Walking Lunge (Dumbbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
8
Tricep Extension (Cable)
3
15 reps
-
9
Standing Calf Raise
4
15 reps
-
10
Seated Calf Raise
3
20 reps
-
11
Sauna
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Hip Openers
2
10 reps
-
3
Squat (Bodyweight)
1
15 reps
-
4
Single Arm Kettlebell Swing
2
15 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Walking Lunge (Dumbbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
8
Tricep Extension (Cable)
3
15 reps
-
9
Standing Calf Raise
4
15 reps
-
10
Seated Calf Raise
3
20 reps
-
11
Sauna
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Hip Openers
2
10 reps
-
3
Squat (Bodyweight)
1
15 reps
-
4
Single Arm Kettlebell Swing
2
15 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Walking Lunge (Dumbbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
8
Tricep Extension (Cable)
3
15 reps
-
9
Standing Calf Raise
4
15 reps
-
10
Seated Calf Raise
3
20 reps
-
11
Sauna
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Hip Openers
2
10 reps
-
3
Squat (Bodyweight)
1
15 reps
-
4
Single Arm Kettlebell Swing
2
15 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Walking Lunge (Dumbbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
8
Tricep Extension (Cable)
3
15 reps
-
9
Standing Calf Raise
4
15 reps
-
10
Seated Calf Raise
3
20 reps
-
11
Sauna
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Hip Openers
2
10 reps
-
3
Squat (Bodyweight)
1
15 reps
-
4
Single Arm Kettlebell Swing
2
15 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Walking Lunge (Dumbbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
8
Tricep Extension (Cable)
3
15 reps
-
9
Standing Calf Raise
4
15 reps
-
10
Seated Calf Raise
3
20 reps
-
11
Sauna
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Hip Openers
2
10 reps
-
3
Squat (Bodyweight)
1
15 reps
-
4
Single Arm Kettlebell Swing
2
15 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Walking Lunge (Dumbbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
8
Tricep Extension (Cable)
3
15 reps
-
9
Standing Calf Raise
4
15 reps
-
10
Seated Calf Raise
3
20 reps
-
11
Sauna
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Hip Openers
2
10 reps
-
3
Squat (Bodyweight)
1
15 reps
-
4
Single Arm Kettlebell Swing
2
15 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Walking Lunge (Dumbbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
8
Tricep Extension (Cable)
3
15 reps
-
9
Standing Calf Raise
4
15 reps
-
10
Seated Calf Raise
3
20 reps
-
11
Sauna
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Hip Openers
2
10 reps
-
3
Squat (Bodyweight)
1
15 reps
-
4
Single Arm Kettlebell Swing
2
15 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Walking Lunge (Dumbbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
8
Tricep Extension (Cable)
3
15 reps
-
9
Standing Calf Raise
4
15 reps
-
10
Seated Calf Raise
3
20 reps
-
11
Sauna
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Hip Openers
2
10 reps
-
3
Squat (Bodyweight)
1
15 reps
-
4
Single Arm Kettlebell Swing
2
15 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Walking Lunge (Dumbbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
8
Tricep Extension (Cable)
3
15 reps
-
9
Standing Calf Raise
4
15 reps
-
10
Seated Calf Raise
3
20 reps
-
11
Sauna
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Hip Openers
2
10 reps
-
3
Squat (Bodyweight)
1
15 reps
-
4
Single Arm Kettlebell Swing
2
15 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Walking Lunge (Dumbbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
8
Tricep Extension (Cable)
3
15 reps
-
9
Standing Calf Raise
4
15 reps
-
10
Seated Calf Raise
3
20 reps
-
11
Sauna
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Hip Openers
2
10 reps
-
3
Squat (Bodyweight)
1
15 reps
-
4
Single Arm Kettlebell Swing
2
15 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Walking Lunge (Dumbbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
8
Tricep Extension (Cable)
3
15 reps
-
9
Standing Calf Raise
4
15 reps
-
10
Seated Calf Raise
3
20 reps
-
11
Sauna
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Hip Openers
2
10 reps
-
3
Squat (Bodyweight)
1
15 reps
-
4
Single Arm Kettlebell Swing
2
15 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Walking Lunge (Dumbbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
8
Tricep Extension (Cable)
3
15 reps
-
9
Standing Calf Raise
4
15 reps
-
10
Seated Calf Raise
3
20 reps
-
11
Sauna
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Hip Openers
2
10 reps
-
3
Squat (Bodyweight)
1
15 reps
-
4
Single Arm Kettlebell Swing
2
15 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Walking Lunge (Dumbbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
8
Tricep Extension (Cable)
3
15 reps
-
9
Standing Calf Raise
4
15 reps
-
10
Seated Calf Raise
3
20 reps
-
11
Sauna
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Hip Openers
2
10 reps
-
3
Squat (Bodyweight)
1
15 reps
-
4
Single Arm Kettlebell Swing
2
15 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Walking Lunge (Dumbbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
8
Tricep Extension (Cable)
3
15 reps
-
9
Standing Calf Raise
4
15 reps
-
10
Seated Calf Raise
3
20 reps
-
11
Sauna
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Hip Openers
2
10 reps
-
3
Squat (Bodyweight)
1
15 reps
-
4
Single Arm Kettlebell Swing
2
15 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Walking Lunge (Dumbbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
8
Tricep Extension (Cable)
3
15 reps
-
9
Standing Calf Raise
4
15 reps
-
10
Seated Calf Raise
3
20 reps
-
11
Sauna
1
10 mins
-
Day 6
#
Exercise
Sets
Reps
Intensity
1
Backwards Incline Walk (Treadmill)
1
5 mins
-
2
Hip Openers
2
10 reps
-
3
Squat (Bodyweight)
1
15 reps
-
4
Single Arm Kettlebell Swing
2
15 reps
-
5
Trap Bar Deadlift
3
5 reps
-
6
Walking Lunge (Dumbbell)
3
10 reps
-
7
Incline Curl (Dumbbell)
3
15 reps
-
8
Tricep Extension (Cable)
3
15 reps
-
9
Standing Calf Raise
4
15 reps
-
10
Seated Calf Raise
3
20 reps
-
11
Sauna
1
10 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
-
2
Ice Bath
1
3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
-
2
Ice Bath
1
3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
-
2
Ice Bath
1
3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
-
2
Ice Bath
1
3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
-
2
Ice Bath
1
3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
-
2
Ice Bath
1
3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
-
2
Ice Bath
1
3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
-
2
Ice Bath
1
3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
-
2
Ice Bath
1
3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
-
2
Ice Bath
1
3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
-
2
Ice Bath
1
3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
-
2
Ice Bath
1
3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
-
2
Ice Bath
1
3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
-
2
Ice Bath
1
3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
-
2
Ice Bath
1
3 mins
-
Day 7
#
Exercise
Sets
Reps
Intensity
1
Cardio (Zone 1)
1
30 mins
-
2
Ice Bath
1
3 mins
-
Week 1
1 / 16 Weeks
Day 1
1
Backwards Incline Walk (Treadmill)
1 Set
5 mins
-
2
Band Pull Apart
1 Set
1 Set
20 Reps
20 Reps
-
-
3
Scapular Push Up
1 Set
1 Set
10 Reps
10 Reps
-
-
4
Arm Circle
1 Set
1 Set
20 Reps
20 Reps
-
-
5
Hanging Leg Raise
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Cable Crunch
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
7
Ab Wheel
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
8
Seated Overhead Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
6 Reps
6 Reps
6 Reps
6 Reps
-
-
-
-
9
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
10
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
-
11
Lateral Raise (Dumbbell)
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
12
Rear Delt Fly (Machine)
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
13
Incline Chest Press (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
14
Low-To-High Cable Fly
1 Set
1 Set
20 Reps
20 Reps
-
-
15
Sauna
1 Set
15 mins
-
Day 2
1
Backwards Incline Walk (Treadmill)
1 Set
5 mins
-
2
Hip Circles
1 Set
1 Set
10 Reps
10 Reps
-
-
3
Ankle Rocker
1 Set
1 Set
10 Reps
10 Reps
-
-
4
Bodyweight Split Squats
1 Set
1 Set
8 Reps
8 Reps
-
-
5
Hack Squat
1 Set
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
8 Reps
-
-
-
-
6
Bulgarian Split Squat (Dumbbell)
1 Set
1 Set
1 Set
8 Reps
8 Reps
8 Reps
-
-
-
7
Single Leg Press
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
8
Hip Thrust (Barbell)
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
9
Step Down
1 Set
1 Set
10 Reps
10 Reps
-
-
10
Hip Abductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
11
Hip Adductor (Machine)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
12
Sauna
1 Set
10 mins
-
Day 3
1
Rower
1 Set
5 mins
-
2
Band Pull Apart
1 Set
1 Set
20 Reps
20 Reps
-
-
3
Scapular Push Up
1 Set
1 Set
10 Reps
10 Reps
-
-
4
Straight Arm Pulldown
1 Set
12 Reps
-
5
Decline Crunch (Weighted)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
6
Hanging Leg Raise
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Single Arm Iso Row
1 Set
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
10 Reps
-
-
-
-
8
Cable Low Row
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
9
Straight Arm Pulldown
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
10
Rear Delt Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
11
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
12
Sauna
1 Set
10 mins
-
Day 4
1
Backwards Incline Walk (Treadmill)
1 Set
5 mins
-
2
Chest Fly (Band)
1 Set
1 Set
15 Reps
15 Reps
-
-
3
Scapular Push Up
1 Set
10 Reps
-
4
Incline Bench Press (Dumbbell)
1 Set
1 Set
1 Set
1 Set
1 Set
12 Reps
8 Reps
8 Reps
8 Reps
8 Reps
@1
-
-
-
-
5
Chest Press (Machine)
1 Set
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
12 Reps
-
-
-
-
6
Chest Fly (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
7
Dip (Bodyweight)
1 Set
1 Set
15 Reps
15 Reps
-
-
8
Lateral Raise (Machine)
1 Set
1 Set
20 Reps
20 Reps
-
-
9
Single Arm Rear Delt Fly (Cable)
1 Set
1 Set
20 Reps
20 Reps
-
-
10
Sauna
1 Set
10 mins
-
Day 5
1
Rower
1 Set
5 mins
-
2
Band Pull Apart
1 Set
1 Set
20 Reps
20 Reps
-
-
3
Lateral Raise (Dumbbell)
1 Set
15 Reps
@1
4
Push Up
1 Set
10 Reps
-
5
Shoulder Press (Machine)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
6
Lateral Raise (Cable)
1 Set
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
20 Reps
-
-
-
-
7
Lateral Raise 21s (Dumbbell)
1 Set
1 Set
21 Reps
21 Reps
-
-
8
Face Pull
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
9
Bicep Curl (EZ Bar)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
10
Tricep Pushdown (Cable)
1 Set
1 Set
1 Set
12 Reps
12 Reps
12 Reps
-
-
-
11
Sauna
1 Set
15 mins
-
Day 6
1
Backwards Incline Walk (Treadmill)
1 Set
5 mins
-
2
Hip Openers
1 Set
1 Set
10 Reps
10 Reps
-
-
3
Squat (Bodyweight)
1 Set
15 Reps
-
4
Single Arm Kettlebell Swing
1 Set
1 Set
15 Reps
15 Reps
-
-
5
Trap Bar Deadlift
1 Set
1 Set
1 Set
5 Reps
5 Reps
5 Reps
-
-
-
6
Walking Lunge (Dumbbell)
1 Set
1 Set
1 Set
10 Reps
10 Reps
10 Reps
-
-
-
7
Incline Curl (Dumbbell)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
8
Tricep Extension (Cable)
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
-
-
-
9
Standing Calf Raise
1 Set
1 Set
1 Set
1 Set
15 Reps
15 Reps
15 Reps
15 Reps
-
-
-
-
10
Seated Calf Raise
1 Set
1 Set
1 Set
20 Reps
20 Reps
20 Reps
-
-
-
11
Sauna
1 Set
10 mins
-
Day 7
1
Cardio (Zone 1)
1 Set
30 mins
-
2
Ice Bath
1 Set
3 mins
-